In today’s time, most people want to age gracefully with the best of health. However, the soaring trends of unhealthy habits have not only reduced the average lifespan but also deteriorated the quality of life. Younger people are developing conditions like heart diseases, high blood pressure, high cholesterol levels, diabetes, and asthma due to unhealthy and stressful situations and living conditions. Likewise, the elderly are debilitated with chronic illnesses and poor general health.
Many organizations and experts claim quick fixes for morbid conditions like obesity, high blood pressure, and sugar levels. But in all honesty, there’s no shortcut to a healthy lifestyle. However, certain practices that, if carried out by people continually, may help avoid the development of long-term ailments. Some of the secrets to healthy living summed up by health experts are as follows.
Daily workout and exercise
Studies have repeatedly proven that people who exercise daily are 30% less likely to experience premature deaths. Work out and exercise have multiple benefits. These include controlled blood pressure and sugar levels, and optimum cholesterol levels, preventing heart disease and stroke. The American Heart Association recommends 20-30 minutes of moderate to high-intensity workout at least five days a week to curb the risk of developing heart diseases.
What’s more, exercise is proven to reduce anxiety and depression among people of all ages.
Cut down alcohol and drugs
Excessive alcohol consumption has been linked with the development of high blood pressure, stroke, and heart disease such as cardiomyopathy. A condition in which heart muscles stiffen and fail to contract and pump blood efficiently. Therefore, it’s only viable to let go of this habit.
Alcohol detoxification is an arduous process for people, and they often let loose and fail to stop the consumption. For that purpose, reliable institutes like Palm Beach Institute provide a systematic detox program to help those who find it difficult to curb alcohol consumption.
Moreover, certain drugs like cocaine may narrow the arteries supplying blood to the heart and mimic symptoms of angina. Rehabilitation facilities assist individuals who are willing to quit substance abuse and lead a healthy lifestyle.
Mindful eating habits
The ever-rising trends of consuming sugary drinks, ultra-processed, and fast food have been a major contributor to developing type 2 diabetes and heart diseases. According to research, sugary beverages alone are responsible for diabetes in the US despite low-fat distribution in the body. Moreover, children who consume junk food are more likely to develop childhood obesity and other morbid diseases early in life.
Portion control and a balanced diet are critical elements of mindful dietary habits. Also, nuts, fish, whole grains, and fibers must be included in the diet to minimize the risk of diseases mentioned above.
Studies have shown that smoking alone is a major factor for 15 different cancers. The most prevalent of these are lung and bowel cancers. Besides, smoking contributes to numerous systemic diseases like heart, COPD, and prostate diseases. It is also advised to avoid smoking during pregnancy as the continuation may cause preterm labor, low birth weight, and other developmental abnormalities. So, to lead a thriving and fulfilling life, it’s imperative to quit such unhealthy habits.
Stress reduction and coping mechanism
The daily hustle and bustle of life tremendously add to people’s stress. The stress of earning enough to meet the demands of the family and outperforming in academic and personal affairs consumes most of the energy and enthusiasm. Eventually, it inflicts stressful behavior among people of all ages. Stress is a culprit for many diseases with long-term complications such as heart disease, high blood pressure, and diabetes.
A stressful life may also cause premature brain degeneration, affecting long-term memory and cognitive abilities. Meditation techniques have proven to offer coping mechanisms that aid in reducing stress.
Poor sleeping habits have been attributed to reducing the average lifespan of most individuals. Sleep disturbances may alter the cortisol levels in the blood, a hormone maintaining body metabolism, resulting in obesity and stress disorder. The altered circadian rhythm (our body’s biological clock) may also influence attention span and memory. It may also incite cognitive impairment, often leading to mishaps. Therefore, adequate 6-8 hours of sleep at night is essential for a healthy, long life.
Use high SPF sunscreen
Skin cancers have become much more common nowadays, given our planet’s environmental concerns. The ozone layer disruption allows easy access of UV rays to the Earth. These UV rays damage the skin and cause skin cancers.
A protective layer of sunscreen with SPF 50 plus helps protect the skin from harmful rays. Moreover, the common misconception that sunscreen should only be worn outside is not true. Dermatologists advise wearing sunscreen indoors as well as outdoors to minimize the risk of developing skin cancer.
Instead of making significant changes, start with minor steps towards a healthy lifestyle. A healthy and fulfilling life is not hard to achieve. So, focus on making small modifications at first that are crucial to your health and well-being. You can incorporate dozens of lifestyle habits into your life, but quality exceeds quantity. Rather than making dozens of alterations that you may find difficult to carry forward, it is better to take a dig at doable healthy lifestyle changes. These minor changes might bring about positive results in the overall quality of life and health.